weighted chinup
Member
Yup, it's done in Excel, still the easiest way to make a graph in 2019 lol.
MESO-Rx
Anabolic Steroids
WC2019
- Thread starter weighted chinup
- Start date
Yup, it's done in Excel, still the easiest way to make a graph in 2019 lol.
weighted chinup
Member
Yesterday's training sessions
3/11/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Single Arm Decline HS Press w/10-second Squeeze at the end
> started off with 2 warm-up sets of 15. this was done with a special kind of technique where the press gets accelerated as you get closer to the lockout to get a strong flex with your chest. this is done as "chest activation"
>did these with one arm at a time
>*warm up* 2x15 20lbs
> 1 second flex on each rep
> 3x6 60lbs + 10 second contraction flexing hard at the end of the 3rd set
Rest/Pause Flat BB Bench
> done with a controlled eccentric and a 1-second pause on the chest before exploding up, using a medium width or slightly wider grip
>*warm up* several sets
> 2x6 285lbs with 1 second pause on each rep and a controlled eccentric
Banded Pec Deck Fly w/ Isohold
> Attached a red band around the pec deck fly, this technique really just makes the concentric challenging towards the top of the r.o.m to get a really hard flex and contraction - I used some cues to minimize eccentric stress
> Ascending Sets with increased weight
> 1x15
> 1x10
> 1x8 + 10-second hold at full contraction at end of the set
V-Bar Pushdown with Fat Grip
> 2 warm-up sets of 20 lightweight to grease up everything
> I attached my straps to each side of the v-bar to create a fat grip to flex hard on
> 5x8 85lbs (1 second flex on each rep) (controlled eccentric)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
(Giant Set)
Single Arm HS Shoulder Machine Press
> this is done facing the machine, one arm at time
> flex 1 second at top of each rep
> Ascending Sets
> 4x8 60
> done with a hard flex at the top before gravity fucks you and with my giant head resting on a bench
> 4x8 45lbs
> Perfect form on these
> 4x8 35lbs (try and hold at the top, control on way down, dead stop before coming up again to kill momentum)
Abs
> 4xfailure Hanging leg raises
Calves
> 4x10 standing calf raise - each set is 10 full rom reps followed by 10 second stretch at the bottom, and another 10 reps, and another stretch for 10 - that is considered one set
Cardio
> 25 minutes of recumbent bicycle *LISS*
3/11/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Single Arm Decline HS Press w/10-second Squeeze at the end
> started off with 2 warm-up sets of 15. this was done with a special kind of technique where the press gets accelerated as you get closer to the lockout to get a strong flex with your chest. this is done as "chest activation"
>did these with one arm at a time
>*warm up* 2x15 20lbs
> 1 second flex on each rep
> 3x6 60lbs + 10 second contraction flexing hard at the end of the 3rd set
Rest/Pause Flat BB Bench
> done with a controlled eccentric and a 1-second pause on the chest before exploding up, using a medium width or slightly wider grip
>*warm up* several sets
> 2x6 285lbs with 1 second pause on each rep and a controlled eccentric
Banded Pec Deck Fly w/ Isohold
> Attached a red band around the pec deck fly, this technique really just makes the concentric challenging towards the top of the r.o.m to get a really hard flex and contraction - I used some cues to minimize eccentric stress
> Ascending Sets with increased weight
> 1x15
> 1x10
> 1x8 + 10-second hold at full contraction at end of the set
V-Bar Pushdown with Fat Grip
> 2 warm-up sets of 20 lightweight to grease up everything
> I attached my straps to each side of the v-bar to create a fat grip to flex hard on
> 5x8 85lbs (1 second flex on each rep) (controlled eccentric)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
(Giant Set)
Single Arm HS Shoulder Machine Press
> this is done facing the machine, one arm at time
> flex 1 second at top of each rep
> Ascending Sets
> 4x8 60
Supersetted with...
Bent Over Rear Delt Flys DB
> done with a hard flex at the top before gravity fucks you and with my giant head resting on a bench
> 4x8 45lbs
Supersetted with...
Dumbell Lateral Raise
> Perfect form on these
> 4x8 35lbs (try and hold at the top, control on way down, dead stop before coming up again to kill momentum)
Abs
> 4xfailure Hanging leg raises
Calves
> 4x10 standing calf raise - each set is 10 full rom reps followed by 10 second stretch at the bottom, and another 10 reps, and another stretch for 10 - that is considered one set
Cardio
> 25 minutes of recumbent bicycle *LISS*
FourOneDeuxFitt
Member
I seriously respect the detail in this log and enjoy following it. Your killing it! Keep up the great work. It takes a special level of discipline to have the ability to do what your doing and your doing well IMO. Also tried your zero cal meal for the hell of it and man I can eat kimchi with anything.
CrispyRockClimber
New Member
CHILLI GARLIC sauce (Homer Simpson voice) need details on that sauce!!
weighted chinup
Member
Last nights training sessions!
3/12/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Underhand Single Handle Pulldown
> 1 second flex at the bottom, driving down with elbows
> 3x8 70lb
Rest/Pause Smith Row (Underhand)
> these are performed rest pause style, I let them "rest" on the pins before driving up hard.
> 2x6 315lbs
Cable Pullovers (widest grip attachment)
> 1 second flex at the bottom of each rep, followed by 10 second stretch at the last set
> Ascending sets
> 1x15
> 1x10
> 1x8 + 10 second stretch
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Rack Deadlifts
> these are done with a perfect technique using a mid-shin rack setting, which is the second lowest
> Many warm-up sets performed
> 1x6 475lbs
Barbell Curls with Chains
> These feel absolutely fantastic, very minimal stress. The trick is to shave off a couple of inches on the top and bottom of ROM and flex hard for the contraction.
> 3x6 45lb +1 set of 25lb's chains on each side (95lbs altogether)
Shoulder Flexion BB Curls
> These are done with arms raised up higher rather than standing low and to the side to get some shoulder flexion, this minimizes tendon stress IME and also gives you way better bicep activation. This got me an insane pump and contraction on each set.
> 2x8-10 with 45lb bar
Bodyweight Reverse Hyperextensions
> I actually do this lying on the GHR in the reverse position, my gym has one of those old school rogue fitness Reverse hypers and it's the fucking unusable, shittiest designed thing I have ever seen, so I use a custom setup that works better.
> 3 x failure (12-15)
Cardio
> 25 minutes of recumbent bicycle *LISS*
3/12/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Underhand Single Handle Pulldown
> 1 second flex at the bottom, driving down with elbows
> 3x8 70lb
Rest/Pause Smith Row (Underhand)
> these are performed rest pause style, I let them "rest" on the pins before driving up hard.
> 2x6 315lbs
Cable Pullovers (widest grip attachment)
> 1 second flex at the bottom of each rep, followed by 10 second stretch at the last set
> Ascending sets
> 1x15
> 1x10
> 1x8 + 10 second stretch
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Rack Deadlifts
> these are done with a perfect technique using a mid-shin rack setting, which is the second lowest
> Many warm-up sets performed
> 1x6 475lbs
Barbell Curls with Chains
> These feel absolutely fantastic, very minimal stress. The trick is to shave off a couple of inches on the top and bottom of ROM and flex hard for the contraction.
> 3x6 45lb +1 set of 25lb's chains on each side (95lbs altogether)
Shoulder Flexion BB Curls
> These are done with arms raised up higher rather than standing low and to the side to get some shoulder flexion, this minimizes tendon stress IME and also gives you way better bicep activation. This got me an insane pump and contraction on each set.
> 2x8-10 with 45lb bar
Bodyweight Reverse Hyperextensions
> I actually do this lying on the GHR in the reverse position, my gym has one of those old school rogue fitness Reverse hypers and it's the fucking unusable, shittiest designed thing I have ever seen, so I use a custom setup that works better.
> 3 x failure (12-15)
Cardio
> 25 minutes of recumbent bicycle *LISS*
FourOneDeuxFitt
Member
So for your rack pulls doing them mid shin keeps more tension off of your hammys and puts more of the load on your lower back? Higher the pin set more back focus & vice versa??
weighted chinup
Member
3/13/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Standing Leg Curl Isotension Sandwhich
> These are done with perfect form and a 1-second squeeze at the top, full ROM and a controlled eccentric.
> The 5 second isohold was added at the start of each set and the end of each set to progress from last week
> warm-up 2x20 20lbs pumping, only lower 3/4 ROM
> 3x5 second isohold + 8 reps + 5 second isohold 90lbs
Barbell RDL
> Perfect technique using a controlled eccentric and a deep stretch before exploding up
> 2x6 385
Walking Lunges Bodyweight
> These are done with BW only but with very long perfect strides and an upright torso, the goal is to target glutes and open up the hip flexors after all those hinging movements. I cut the set short when I can tell my hip flexors are gassed, which is well before my quads get hit hard.
> 2 x failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> these are done rest pause style as well, I let the weight stack come all the way down on each rep and wait a split second before doing the concentric. I hold and squeeze the eccentric for a second.
> 2x8 235lbs
Chain Back Squat
> Explosiveness is the key.
>*warm up* many sets of 3 performed to warm up
> 2x6 315lbs (265lbs + 50lbs of chains)
Goblet Squats with Isohold
> Quad focused movement, performed with a kettlebell using perfect form
> 3x8 70lb KB + 10 second isohold in the bottom position at the end of each set
Single Leg Leg Ext. w/ 4 second contraction
> Really mild but challenging
> 3x8 with 4 second squeeze 30lb's
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Standing Leg Curl Isotension Sandwhich
> These are done with perfect form and a 1-second squeeze at the top, full ROM and a controlled eccentric.
> The 5 second isohold was added at the start of each set and the end of each set to progress from last week
> warm-up 2x20 20lbs pumping, only lower 3/4 ROM
> 3x5 second isohold + 8 reps + 5 second isohold 90lbs
Barbell RDL
> Perfect technique using a controlled eccentric and a deep stretch before exploding up
> 2x6 385
Walking Lunges Bodyweight
> These are done with BW only but with very long perfect strides and an upright torso, the goal is to target glutes and open up the hip flexors after all those hinging movements. I cut the set short when I can tell my hip flexors are gassed, which is well before my quads get hit hard.
> 2 x failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> these are done rest pause style as well, I let the weight stack come all the way down on each rep and wait a split second before doing the concentric. I hold and squeeze the eccentric for a second.
> 2x8 235lbs
Chain Back Squat
> Explosiveness is the key.
>*warm up* many sets of 3 performed to warm up
> 2x6 315lbs (265lbs + 50lbs of chains)
Goblet Squats with Isohold
> Quad focused movement, performed with a kettlebell using perfect form
> 3x8 70lb KB + 10 second isohold in the bottom position at the end of each set
Single Leg Leg Ext. w/ 4 second contraction
> Really mild but challenging
> 3x8 with 4 second squeeze 30lb's
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
3/14/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1
Low Incline Dumbbell Presses w/30-second rest periods
> These are done with the lowest incline, only going to 3/4 lockout to get warmed up and to get some upper chest / incline volume.
Lowered rest time to 30 seconds between sets
> 3x8 80lbs
Smith Floor Press
> Perfect technique using a controlled eccentric, triceps touch the floor before exploding up hard.
> 2x6 255lbs
BW Dips
> These are done with BW only, getting a deep stretch to and only coming up 3/4 of the way
> 1 x failure at around 20 reps
Tricep dips between benches simulated on a dip-machine assistance pad
> Ascending sets, 3 second eccentric, and 2 second flex on each rep
> 3 x 8 100lbs
Supersetted with...
BB JM Press with just the bar with 3 second eccentric and 1-second pause
> These were done with just the bar to emphasize perfect form and an exaggerated eccentric, about 3 seconds, and a pause before driving up. These were absolutely brutal.
> 3 x 6-8 45lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
(Giant set)
Seated 35lb plate Front Raise
> These are my favorite front delt movement, the trick is to use perfect form, grip the plate around it's holes, at a 10 - 2 position, hold the top for a second, and control the eccentric and wait a split second before coming up.
> 4x8 35lbs
Supersetted with...
Seated Lateral Raise with a forward lean
> 4x8 35lbs
Supersetted with...
Banded Face Pulls with red mini band
> 4x10-15 or failure, whichever happens first, using a red mini band
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1
Low Incline Dumbbell Presses w/30-second rest periods
> These are done with the lowest incline, only going to 3/4 lockout to get warmed up and to get some upper chest / incline volume.
Lowered rest time to 30 seconds between sets
> 3x8 80lbs
Smith Floor Press
> Perfect technique using a controlled eccentric, triceps touch the floor before exploding up hard.
> 2x6 255lbs
BW Dips
> These are done with BW only, getting a deep stretch to and only coming up 3/4 of the way
> 1 x failure at around 20 reps
Tricep dips between benches simulated on a dip-machine assistance pad
> Ascending sets, 3 second eccentric, and 2 second flex on each rep
> 3 x 8 100lbs
Supersetted with...
BB JM Press with just the bar with 3 second eccentric and 1-second pause
> These were done with just the bar to emphasize perfect form and an exaggerated eccentric, about 3 seconds, and a pause before driving up. These were absolutely brutal.
> 3 x 6-8 45lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
(Giant set)
Seated 35lb plate Front Raise
> These are my favorite front delt movement, the trick is to use perfect form, grip the plate around it's holes, at a 10 - 2 position, hold the top for a second, and control the eccentric and wait a split second before coming up.
> 4x8 35lbs
Supersetted with...
Seated Lateral Raise with a forward lean
> 4x8 35lbs
Supersetted with...
Banded Face Pulls with red mini band
> 4x10-15 or failure, whichever happens first, using a red mini band
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
3/15/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Elevated Seated Cable Row (2 Single Handles on a Single Pulley, Underhand Grip)
> I took 3 25lb plates and placed them on the seat to elevate myself and change the angle, I used 2 single handle attachments set to a single pulley, these were done with impeccable form and a 2-second squeeze at the top end of each rep.
> 3x8 80lbs
Weighted Chin-up (Supinated Grip)
> Perfect form, full ROM, no cheating, 100% control
>*warm up* many sets of 6 performed until the max set was found
> 2x6 BW + 100lbs
Pronated Kettlebell Rows
> These are done with elbows high and 1-second squeeze at the top of each rep
> 2x8 24kg KB + 5 second hold at the end of each set at the top of the ROM, squeezing hard
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Hammer Curls on Preacher Pad (90-degree angle)
> perfect form, slow and controlled, full stretch, and a 1-second squeeze at the top of each rep
> 3x8 40lbs
supersetted with
Cable Concentration Curls
> 3x8 20lbs
Dumbbell Shrugs w/3-second squeeze
> Very light and easy trap work to minimize bicep strain
> 4x8 50lbs
Barbell Goodmornings
> Very light and easy lower back work, perfect form, resting the bar on the rack at the end of the ROM before exploding up hard again.
> 3x6 135lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Elevated Seated Cable Row (2 Single Handles on a Single Pulley, Underhand Grip)
> I took 3 25lb plates and placed them on the seat to elevate myself and change the angle, I used 2 single handle attachments set to a single pulley, these were done with impeccable form and a 2-second squeeze at the top end of each rep.
> 3x8 80lbs
Weighted Chin-up (Supinated Grip)
> Perfect form, full ROM, no cheating, 100% control
>*warm up* many sets of 6 performed until the max set was found
> 2x6 BW + 100lbs
Pronated Kettlebell Rows
> These are done with elbows high and 1-second squeeze at the top of each rep
> 2x8 24kg KB + 5 second hold at the end of each set at the top of the ROM, squeezing hard
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Hammer Curls on Preacher Pad (90-degree angle)
> perfect form, slow and controlled, full stretch, and a 1-second squeeze at the top of each rep
> 3x8 40lbs
supersetted with
Cable Concentration Curls
> 3x8 20lbs
Dumbbell Shrugs w/3-second squeeze
> Very light and easy trap work to minimize bicep strain
> 4x8 50lbs
Barbell Goodmornings
> Very light and easy lower back work, perfect form, resting the bar on the rack at the end of the ROM before exploding up hard again.
> 3x6 135lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
3/16/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 2:
Single-Legged Kettlebell SLDL
> Continuing, but with heavier weight. These feel amazing if done correctly.
> 4x8 60lb KB
Occluded Single Leg Curl
> Some occlusion sets because why not, tied off hamstrings using my wrist wraps
> 3x20-30 30lbs
Medicine Ball Walking Lunges (glute dominant)
> 20lb medicine ball to one side of the turf-grass
> 16lb medicine ball immediately after finishing one side, and back again
> 10lb medicine ball immediately after finishing one side, and back again
3 sets
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> Rest Pause with a 1-second squeeze
> 3x8 235
High and Wide Leg Press
> Legs are placed high and wide on the platform with a controlled eccentric, emphasis on hamstrings and glutes
> 3x8 3 plates
Reverse Band Hack Squat
> 4x8 3 plates using the orange band in reverse setting
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 2/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Isotension/Isoholds
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 2:
Single-Legged Kettlebell SLDL
> Continuing, but with heavier weight. These feel amazing if done correctly.
> 4x8 60lb KB
Occluded Single Leg Curl
> Some occlusion sets because why not, tied off hamstrings using my wrist wraps
> 3x20-30 30lbs
Medicine Ball Walking Lunges (glute dominant)
> 20lb medicine ball to one side of the turf-grass
> 16lb medicine ball immediately after finishing one side, and back again
> 10lb medicine ball immediately after finishing one side, and back again
3 sets
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> Rest Pause with a 1-second squeeze
> 3x8 235
High and Wide Leg Press
> Legs are placed high and wide on the platform with a controlled eccentric, emphasis on hamstrings and glutes
> 3x8 3 plates
Reverse Band Hack Squat
> 4x8 3 plates using the orange band in reverse setting
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
Yup, that's the idea, although I consider it more lower back volume it definitely shifts the focus towards upper back and lower back but less glutes and hamstrings. It's less fatiguing as well, very mild for recovery purposes imo.
weighted chinup
Member
The best tasting 0 calorie sauce there is (that isn't a mustard sauce). Works great for white fish or ground beef, good on chicken too but I prefer mustard sauces for chicken.
It's made by the same rooster company that makes Sriracha sauce or whatever it's called - I personally dislike that stuff, but this sauce is more of a marinade and staple in a lot of Thai cooking and quite a bit better.
@weighted chinup You slacking on the log my man you still at it?
weighted chinup
Member
Still at it man, been busy with work and errands the past few days but I will have the training sessions I did for week 3 posted sometime this weekend. I keep track in my notebook and type it up to post. Haven't missed a 2-a-day yet, not about too at this juncture.
weighted chinup
Member
3/18/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Banded Decline HS Press with partials
> started off with 2 warm-up sets of 15. this was done with a special kind of technique where the press gets accelerated as you get closer to the lockout to get a strong flex with your chest. this is done as "chest activation"
>did these with a red band
>*warm up* 2x15 20lbs
> 1 second flex on each rep
> 3x8 40lb + 6 partials at end of each set
Rest/Pause Flat BB Bench
> done with a controlled eccentric and a 1-second pause on the chest before exploding up, using a medium width or slightly wider grip
>*warm up* several sets
> 3x6 285lbs with 1-second pause on each rep and a controlled eccentric
Weighted Dips
> Done to 3/4 lockout and a deep stretch at the bottom before exploding up
> Ascending Sets with increased weight
> 1x6 BW + 45lbs
> 1x6 BW + 70lbs
> 1x6 BW + 90lbs
D Handle Single Arm Underhand Extension
> 5x8 with 25lb cable weight setting going back and forth resting just long enough until the 5th and final sets start to resemble partial reps
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Banded Neutral Grip Shoulder Press with Dumbbell
> Done with a red band
> 4x8 45lbs
Standing Lateral Swings with heavyweight
> This is a pre-exhaust of sorts, the idea is to keep arms straight and do high reps with heavy weight
> 3x30 with 45lb dumbbells
Supersetted with...
Dumbell Lateral Raise
> Perfect form on these
> 3x8 20lbs
Rear delt swings with heavyweight
> Arms straight doing swings with a heavy weight and killing all momentum
> Short rest periods until it resembles a cluster set towards the end
> 6 sets of 45lbs for 8 reps using 15-30 second rest periods
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Banded Decline HS Press with partials
> started off with 2 warm-up sets of 15. this was done with a special kind of technique where the press gets accelerated as you get closer to the lockout to get a strong flex with your chest. this is done as "chest activation"
>did these with a red band
>*warm up* 2x15 20lbs
> 1 second flex on each rep
> 3x8 40lb + 6 partials at end of each set
Rest/Pause Flat BB Bench
> done with a controlled eccentric and a 1-second pause on the chest before exploding up, using a medium width or slightly wider grip
>*warm up* several sets
> 3x6 285lbs with 1-second pause on each rep and a controlled eccentric
Weighted Dips
> Done to 3/4 lockout and a deep stretch at the bottom before exploding up
> Ascending Sets with increased weight
> 1x6 BW + 45lbs
> 1x6 BW + 70lbs
> 1x6 BW + 90lbs
D Handle Single Arm Underhand Extension
> 5x8 with 25lb cable weight setting going back and forth resting just long enough until the 5th and final sets start to resemble partial reps
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Banded Neutral Grip Shoulder Press with Dumbbell
> Done with a red band
> 4x8 45lbs
Standing Lateral Swings with heavyweight
> This is a pre-exhaust of sorts, the idea is to keep arms straight and do high reps with heavy weight
> 3x30 with 45lb dumbbells
Supersetted with...
Dumbell Lateral Raise
> Perfect form on these
> 3x8 20lbs
Rear delt swings with heavyweight
> Arms straight doing swings with a heavy weight and killing all momentum
> Short rest periods until it resembles a cluster set towards the end
> 6 sets of 45lbs for 8 reps using 15-30 second rest periods
Cardio
> 25 minutes of recumbent bicycle *LISS*
Last edited:
weighted chinup
Member
3/19/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Underhand Pulldown with partials
> This is done using a narrow underhand grip on the straight bar pulldown attachment
> 3x8 80lb with + 6 partials towards the concentric portion of the ROM at the end of each set
Rest/Pause Smith Row (Underhand)
> these are performed rest pause style, I let them "rest" on the pins before driving up hard.
> 3x6 315lbs
Chest supported row plate loaded with partials
> Wide, pronated grip, with elbows high and a 1 second hold
> 3x8 2 plates + 6 partials towards the concentric portion of the ROM at the end of each set
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Rack Deadlifts
> these are done with a perfect technique using a mid-shin rack setting, which is the second lowest
> Many warm-up sets performed
> 1x6 485lbs
E-Z Bar Preacher Curls
> 5x6 80lbs
Bodyweight Reverse Hyperextensions
> 3 x failure (12-15)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Underhand Pulldown with partials
> This is done using a narrow underhand grip on the straight bar pulldown attachment
> 3x8 80lb with + 6 partials towards the concentric portion of the ROM at the end of each set
Rest/Pause Smith Row (Underhand)
> these are performed rest pause style, I let them "rest" on the pins before driving up hard.
> 3x6 315lbs
Chest supported row plate loaded with partials
> Wide, pronated grip, with elbows high and a 1 second hold
> 3x8 2 plates + 6 partials towards the concentric portion of the ROM at the end of each set
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Rack Deadlifts
> these are done with a perfect technique using a mid-shin rack setting, which is the second lowest
> Many warm-up sets performed
> 1x6 485lbs
E-Z Bar Preacher Curls
> 5x6 80lbs
Bodyweight Reverse Hyperextensions
> 3 x failure (12-15)
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
3/20/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Standing Leg Curl with partials
> These are done with perfect form and a 1-second squeeze at the top, full ROM and a controlled eccentric.
> 3x8 95lbs + 6 partials at end of each set
Dumbbell SLDL with Elevated Toes and a dead stop
> Perfect technique using a controlled eccentric and a deep stretch before exploding up, I elevated my toes using a plate to get a deeper stretch at let the dumbbells touch the floor before driving up
> 4x6
Walking Lunges Bodyweight
> These are done with BW only but with very long perfect strides and an upright torso, the goal is to target glutes and open up the hip flexors after all those hinging movements. I cut the set short when I can tell my hip flexors are gassed, which is well before my quads get hit hard.
> 3 x failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Adduction Machine
> these are done rest pause style as well, I let the weight stack come all the way down on each rep and wait a split second before doing the concentric. I hold and squeeze the eccentric for a second.
> 2x8 235lbs
Reverse Band Yoke Bar Box Squat
> 5x6 375lbs with Green Reverse Band
supersetted with....
Concentric sled pulls
> Quad focused movement, performed using slow strides until failure
> 5 x failure, 2 plates
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Standing Leg Curl with partials
> These are done with perfect form and a 1-second squeeze at the top, full ROM and a controlled eccentric.
> 3x8 95lbs + 6 partials at end of each set
Dumbbell SLDL with Elevated Toes and a dead stop
> Perfect technique using a controlled eccentric and a deep stretch before exploding up, I elevated my toes using a plate to get a deeper stretch at let the dumbbells touch the floor before driving up
> 4x6
Walking Lunges Bodyweight
> These are done with BW only but with very long perfect strides and an upright torso, the goal is to target glutes and open up the hip flexors after all those hinging movements. I cut the set short when I can tell my hip flexors are gassed, which is well before my quads get hit hard.
> 3 x failure
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Adduction Machine
> these are done rest pause style as well, I let the weight stack come all the way down on each rep and wait a split second before doing the concentric. I hold and squeeze the eccentric for a second.
> 2x8 235lbs
Reverse Band Yoke Bar Box Squat
> 5x6 375lbs with Green Reverse Band
supersetted with....
Concentric sled pulls
> Quad focused movement, performed using slow strides until failure
> 5 x failure, 2 plates
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
3/21/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1
Smith Floor Press
> Perfect technique using a controlled eccentric, triceps touch the floor before exploding up hard.
> 3x6 265lbs
Wide grip smith incline ascending sets
> Wide grip, lots of tension, no rest between sets.
> 1x20 135lbs
> 1x15 155lbs
> 1x8 185lbs
BW Stretch Pushups
> These are done with BW only, getting a deep stretch to and only coming up 3/4 of the way
> 1 x failure at around 20 reps
Dips between benches
> 3 second eccentric, and 1-second flex on each rep
> 3 x 8 with 3 plates on my lap
Supersetted with...
Dumbbell Tate Press
> 3 x 8 20lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
(Giant set)
Seated 45lb plate Front Raise
> These are my favorite front delt movement, the trick is to use perfect form, grip the plate around it's holes, at a 10 - 2 position, hold the top for a second, and control the eccentric and wait a split second before coming up.
> 5x8 35lbs
Supersetted with...
Dumbbell 6 ways
> 5x6-8 10lbs
Supersetted with...
Banded Face Pulls with red mini band
> 5 x failure, usually 10-15
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1
Smith Floor Press
> Perfect technique using a controlled eccentric, triceps touch the floor before exploding up hard.
> 3x6 265lbs
Wide grip smith incline ascending sets
> Wide grip, lots of tension, no rest between sets.
> 1x20 135lbs
> 1x15 155lbs
> 1x8 185lbs
BW Stretch Pushups
> These are done with BW only, getting a deep stretch to and only coming up 3/4 of the way
> 1 x failure at around 20 reps
Dips between benches
> 3 second eccentric, and 1-second flex on each rep
> 3 x 8 with 3 plates on my lap
Supersetted with...
Dumbbell Tate Press
> 3 x 8 20lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
(Giant set)
Seated 45lb plate Front Raise
> These are my favorite front delt movement, the trick is to use perfect form, grip the plate around it's holes, at a 10 - 2 position, hold the top for a second, and control the eccentric and wait a split second before coming up.
> 5x8 35lbs
Supersetted with...
Dumbbell 6 ways
> 5x6-8 10lbs
Supersetted with...
Banded Face Pulls with red mini band
> 5 x failure, usually 10-15
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
3/22/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Elevated Seated Cable Row (2 Single Handles on a Single Pulley, Underhand Grip)
> I took 3 25lb plates and placed them on the seat to elevate myself and change the angle, I used 2 single handle attachments set to a single pulley, these were done with impeccable form and a 2-second squeeze at the top end of each rep.
> 3x8 90lbs
Weighted Chin-up (Supinated Grip)
> Perfect form, full ROM, no cheating, 100% control
> 3x6 BW + 105lbs
Hammer Strength Dorian Row with partials
> 3x8 + 6 partials (don't remember weight)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Hammer Curls on Preacher Pad (90-degree angle)
> perfect form, slow and controlled, full stretch, and a 1-second squeeze at the top of each rep
> 3x8 40lbs
supersetted with
Cable Concentration Curls
> 3x8 25lbs
Dumbbell Shrugs w/3-second squeeze
> Very light and easy trap work to minimize bicep strain
> 4x8 60lbs
Barbell Goodmornings
> Very light and easy lower back work, perfect form, resting the bar on the rack at the end of the ROM before exploding up hard again.
> 3x6 135lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Elevated Seated Cable Row (2 Single Handles on a Single Pulley, Underhand Grip)
> I took 3 25lb plates and placed them on the seat to elevate myself and change the angle, I used 2 single handle attachments set to a single pulley, these were done with impeccable form and a 2-second squeeze at the top end of each rep.
> 3x8 90lbs
Weighted Chin-up (Supinated Grip)
> Perfect form, full ROM, no cheating, 100% control
> 3x6 BW + 105lbs
Hammer Strength Dorian Row with partials
> 3x8 + 6 partials (don't remember weight)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Hammer Curls on Preacher Pad (90-degree angle)
> perfect form, slow and controlled, full stretch, and a 1-second squeeze at the top of each rep
> 3x8 40lbs
supersetted with
Cable Concentration Curls
> 3x8 25lbs
Dumbbell Shrugs w/3-second squeeze
> Very light and easy trap work to minimize bicep strain
> 4x8 60lbs
Barbell Goodmornings
> Very light and easy lower back work, perfect form, resting the bar on the rack at the end of the ROM before exploding up hard again.
> 3x6 135lbs
Cardio
> 25 minutes of recumbent bicycle *LISS*
weighted chinup
Member
3/23/2018
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Single-Legged Kettlebell RDL
> Continuing, but with heavier weight. These feel amazing if done correctly.
> 5x8 70lb KB
Ham Killers
> 3x6-8
Medicine Ball Walking Lunges (glute dominant)
> 30lb medicine ball to one side of the turf-grass
> 20lb medicine ball to one side of the turf-grass
> 16lb medicine ball immediately after finishing one side, and back again
> 10lb medicine ball immediately after finishing one side, and back again
4 sets
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> Rest Pause with a 1-second squeeze
> 3x8 235
High and Wide Leg Press
> Legs are placed high and wide on the platform with a controlled eccentric, emphasis on hamstrings and glutes
> 3x8 4 plates
supersetted with....
Leg Extension with partials
> 3x8 + 6 partials (don't recall weight)
Cardio
> 25 minutes of recumbent bicycle *LISS*
Mesocycle #6 (strength oriented/heavy lifting "focused" mesocycle)
Week 3/4: Rest/Pause Reps, Concentric Focus, Chain work, Supersets and Partial Reps
Another 30 minutes of outdoor walking.
Cardio
> 30 minutes brisk outdoor walking *fasted / LISS*
Session 1:
Single-Legged Kettlebell RDL
> Continuing, but with heavier weight. These feel amazing if done correctly.
> 5x8 70lb KB
Ham Killers
> 3x6-8
Medicine Ball Walking Lunges (glute dominant)
> 30lb medicine ball to one side of the turf-grass
> 20lb medicine ball to one side of the turf-grass
> 16lb medicine ball immediately after finishing one side, and back again
> 10lb medicine ball immediately after finishing one side, and back again
4 sets
Cardio
> 25 minutes of recumbent bicycle *LISS*
Session 2:
Abduction Machine
> Rest Pause with a 1-second squeeze
> 3x8 235
High and Wide Leg Press
> Legs are placed high and wide on the platform with a controlled eccentric, emphasis on hamstrings and glutes
> 3x8 4 plates
supersetted with....
Leg Extension with partials
> 3x8 + 6 partials (don't recall weight)
Cardio
> 25 minutes of recumbent bicycle *LISS*
